Pan-Seared Cod with Spicy Tomato and Garlic Sauce
Delicate cod fillets pan-seared to golden perfection and served with a vibrant, spicy tomato and garlic sauce. This Mediterranean-inspired seafood recipe (gluten free), ready in about 25 minutes, pairs cod fillets, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces, 6 oz each cod fillets
- 3 tbsp olive oil
- 5 cloves, minced garlic cloves
- 1 cup canned diced tomatoes
- 1 tsp red chili flakes
- 2 tbsp, chopped fresh parsley
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp lemon juice
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat dry 4 cod fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering, about 1 minute.
- Step 3: Place cod fillets skin-side down and cook for 4-5 minutes without moving until edges are crispy and golden, then carefully flip and cook for an additional 3 minutes until cooked through and opaque.
- Step 4: Remove cod from skillet and keep warm on a plate.
- Step 5: Lower heat to medium and add remaining 1 tbsp olive oil, then sauté 5 minced garlic cloves for 30 seconds until fragrant.
- Step 6: Add 1 cup canned diced tomatoes and 1 tsp red chili flakes, simmer for 5 minutes until sauce thickens and flavors meld.
- Step 7: Stir in 1 tbsp lemon juice and 2 tbsp chopped fresh parsley, then taste and adjust seasoning if needed.
- Step 8: Spoon the spicy tomato and garlic sauce over the cod fillets and serve immediately.
Frequently asked questions
How long does Pan-Seared Cod with Spicy Tomato and Garlic Sauce take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Cod with Spicy Tomato and Garlic Sauce?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Pan-Seared Cod with Spicy Tomato and Garlic Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Cod with Spicy Tomato and Garlic Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Cod with Spicy Tomato and Garlic Sauce gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
